If you want to know one practice you can use anywhere and is free, simple, and powerful – Box Breathing is it. This is the practice I use most and share most with others. It is foundational and transformational.
Intentional breath practice is a way to calm your body and mind, reduce stress, and increase your state of awareness. You will feel the effects immediately. This is an integrative practice you can do anywhere and positively impacts you physically, mentally, emotionally, intuitionally, spiritually, relationally. In other words – very holistic.
How to Box Breathe
There are four parts to box breathing (hence the name):
Breathe in 4 counts
Hold breath 4 counts
Breathe out 4 counts
Hold for 4 counts
Repeat cycle at least 5 times.
You may simply count or help focus your breath and mind by using the image above and trace it with your eyes as you count. You may visualize a box in your head or find a square object and trace it with your eyes. This is especially helpful when you are in a meeting or out in public. Box shapes are everywhere.
Another benefit is that you can box breathe without anyone noticing. This is nice for those work meetings and conversations — you know the ones where you need to find some inner resilience and calm. Another benefit I’ve had people share with me is it is great to help relieve pain.
Here are some recent situations when I used box breathing:
- Before prayer / meditation
- While caught in traffic on I-5
- On my way to a meeting where I would need to make a big financial decision
- Prepping for a job interview
- Before and after a CrossFit workout
- When I noticed I was feeling anxious
- Feeling mentally tired and wanting to focus more on a work project
This week, try practicing box breathing daily – at different times and places and durations.
Why This Practice Makes Sense
The reason why Box Breathing is so foundational and transformative is because we are created by and dependent on breath for life. If you have been present at the moment of birth and the moment of death, you know breath is central. Breath practice reminds us of God’s life-giving energy as we breathe in God’s life, grace, love, forgiveness and breathe out words and actions of love, grace, and care for the world around us.
“The Lord God formed the human…and blew life’s breath into his nostrils. The human came to life.” (Genesis 2:7)
“The breath of a person is the lamp of the Lord, searching all the inmost parts.” (Proverbs 20:27)
“He asked me, ‘Human one, can these bones live again?’…He said to me, ‘Prophesy to the breath; prophesy, human one! Say to the breath, The Lord God proclaims: Come from the four winds, breath! Breathe into these dead bodies and let them live.’… I will put my breath in you, and you will live. I will plant you on your fertile land, and you will know that I am the Lord. I’ve spoken, and I will do it. This is what the Lord says.” (Ezekiel 37:1-15)
There’s An App For It Too!
I learned Box Breathing several years ago from Mark Divine and Unbeatable Mind training. They have created a cool app I recommend trying out that gives you cues and goals:
Check it out here: https://boxbreathing.org/
